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strength training UGH!!!

Tuesday, September 08, 2009

6 Reasons to Add Strength Training to Your Workout
A complete workout plan should include strength training. Find out how strength training can really benefit you physically and emotionally.
By Chris Iliades, MD
Medically reviewed by Pat F. Bass III, MD, MPH

If you knew that a certain type of exercise could benefit your heart, improve your balance, strengthen your bones, and help you lose weight as it made you look and feel better, wouldn't you want to get started? Well, studies show that strength training can do all of that and more. Strength training is not just about bodybuilders lifting weights in a gym. It can benefit people of all ages and may be particularly important for people with health issues such as arthritis or a heart condition.

Strength Training: The Benefits

Yes, strength training will add definition to your muscles and give men and women alike more fit and toned bodies. But working out with weights does so much more:

1. Strength training protects bone health and muscle mass.

After puberty, whether you are a man or a woman, you begin to lose about 1 percent of your bone and muscle strength every year. "One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts," advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston."

2. Strength training makes you stronger and fitter.

Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. There are two types of resistance training:

* Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.
* Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.

Both make you stronger and can get you into better shape. Remember that with strength training your muscles need time to recover, so it should only be done on alternate days. Always take some time to warm up and cool down after strength training.

3. Strength training helps you develop better body mechanics.

Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.

4. Strength training plays a role in disease prevention.

Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. And for the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.

5. Strength training boosts energy levels and improves your mood.

Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.

6. Strength training translates to more calories burned.

You burn calories during strength training, and your body continues to burn calories after strength training, a process called "physiologic homework." More calories are used to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15 percent — that can really jumpstart a weight loss plan.

Strength Training: Getting Started

"Please don't limit yourself to thinking that lifting weights, expensive machines, or gym membership is the only way to do strength training,” says Tuttle. “Pushups, jump squats, lunges, and mountain climbing are all examples of exercises that provide strength training."

If you have any health issues, ask your doctor what type of strength training is best to meet your needs and abilities. You can also work with a fitness expert to design a strength-training program that will be safe and effective for you.

Who doesn't want to look better, feel better, and live a longer, healthier life? So what are you waiting for? Get started now with a complete workout program that includes strength training.

I would rather do this:

Yey, Yey so don"t start I've heard it all before this is to me to get MOOVVIINNGG!!

  Member Comments About This Blog Post:

KITT52 9/9/2009 6:38PM

    wow the nails are beautiful....
thanks for the other info too. did you do the nails?


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MOV4WARD 9/8/2009 10:33PM

    lol, no kidding! me2! (luv the nails ;)

grams fractured her hip & had surgery a couple weeks ago & is going to assisted living now instead of back home... she is so upset & can't do any weight bearing anything. so hard to lay low...

i can't think of a better reason now to do strength training, and am digging my pink weights & stretchy band out to get going again.

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NOWELLE76 9/8/2009 2:30PM

    I like the nails... pretty... this was perfect timing, this blog, because I went to an aerboics class this morning that kicked my butt weight training wise. I usually go to steps and kickboxing so adding weights was somewhat tiring. I wondered what the incentive is to adding them. I'm going to start doing them when I watch TV. Thanks for stopping by my blog!

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Had to come her I am stresssssing!!!!!!

Thursday, September 03, 2009

Things are so stressed these days. Just coming to vent. Went to the dr Monday..things went ok. I have gained 5 pounds SCREAM~!!!!!!! Now I am concerned that I may not be able to get or possibly not get one my prescriptions filled. SCREAMMM!!!! YEP YOU BET I AM SCREAMING AT THE VOICES THAT SAYS EAT, EAT, EAT!!! I know that eating will not solve anything. Just a cycle of what I do or did! I will keep yelling to these thoughts of doubt. God said He would supply my needs according to his reaches in glory! emoticonSO YOU STUPID VOICES GO..THEY ARE LIES FROM THE ENEMY. emoticonAnd I know the enemy is defeated thru the BLOOD!!

I will do this!

Came back for an update all things work together for the good of those who love the Lord. I got that machine. God is So GOOD!

  Member Comments About This Blog Post:

BABY_GIRL69 9/4/2009 4:55PM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon I'm so glad for you! Blessings, Dee

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MOV4WARD 9/4/2009 3:49PM

    emoticonWay to stay focused & push thru the voices! Go Sister Go!

(so glad u got it!)

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Leftovers: Do you "do" them? If so, what do YOU do with your "leftovers

Thursday, August 13, 2009

Yes I do use them. All of us eat different things. If make spaghetti, macaroni and cheese, hot dogs or baked lasagne or any of their favorite foods there will not be left overs for long. We do not do casseroles. I freeze most of our left overs. If it is veggies I freeze them and then the next or so day make a soup. The veggies in the soup were not left overs tonight.

I remember what Beck said about left overs...They are better thrown away in the garbage then eating to put extra weight on you. I still do not like throwing away food it is too expensive. So I measure carefully to avoid throwing away food and freeze the remaining if not eaten up right away most of the time. emoticonEvery now and them I muster up the guts to throw away small amount of left overs but it is not often that I throw away food.

  Member Comments About This Blog Post:

TEASINGTAN 9/23/2009 2:34AM

  Times are hard and even when they aren't "waste not, want not" I hade a habit of fixing enough food to last two to three days when my children were younger and I was working, now that they are grown I haven't changed as a matter of fact I really don't know how to cook for one so the food is bagged, dated and placed in the freezer for a couple days from now or next week, that's if and when I cook...lol Food really tast better the next day, you can now tast your seasonings that filtered through, than the first day. emoticon

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LITTLEWIND53 9/10/2009 9:18PM

    My mother lived through the great depression, and the year she and my dad married, they were given a gunny sack of potatoes, half a gunny sack of turnip, and a couple of cabbages, that is all they all for that whole winter. She would kill me if she saw me throwing food away.

She raised a very large family and often had left-overs, so at the end of the week we would have a refrigerator clean out - what we called slumgull - But I have to admit that I sometimes have to throw some stuff out because I forgot about them, or just plain hated them and I don't have a human "garbage can" living in my apartment anymore(lol)

When I do cook, which is not often, I will deliberately make several portions so technically they are not "left-overs" I will package some for the freezer or some to take to work the next day. Sometimes I cook just for the freezer so it can't be called left-overs then either, can they? It's just my version of home-made TV dinners.

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MOV4WARD 8/23/2009 5:02PM

    emoticongr8 tips for leftovers!

i used to eat them, but that was b4, now i'm different & trying to learn how to manage food better (prepare what i need, store & use leftovers instead of eat them ;)

catching up with friends 2day & waving hello :)

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    DH usaully takes a small version of the previous days tea into work for lunch the next day. No food is wasted tho, if it won't make a meal the dog has it with his tea, unless there are onions or garlic in it (which he can't have). He loves his veg and gravy with his biscuit meal.

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TSOAVE 8/21/2009 5:23PM

    We "do" leftovers at our house. With a family of 5, I will NOT waste food. It's hard enough to cook for them in the first place! Like Kitt, I freeze some of it. Leftover meat and veggies can always be used in a soup or sauce later. Any meat is good in a tomato sauce! I also take leftovers for lunch at work. One good thing with having leftovers for lunch is portion control. You put exactly a portion in a container and that's all you get at work. Sometimes I purposely cook doubles of recipes in order to have some to freeze. Like soups, chili, spaghetti sauce, turkey sloppy joes. Things like that. Nothing like having something good to eat in the freezer when you don't have the time to cook or the desire! I guess, the trick is getting it portion packeaged and into the freezer ASAP. That way it is less likely to go to "waist." (To borrow from mrshoneyc)

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UGOGIRL51 8/14/2009 1:08PM



ANNETTE emoticon

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KITT52 8/14/2009 8:28AM

    I'm like you I hate throwing out food. But last night I threw out mashed potatoes, about 2 tablespoons and a few chucks of beef....I tried to get Gary to eat it but he is one of those people who doesn't believe in cleaning his plate, must be why he doesn't worry about gaining weight. anyway I hurried and scraped the plates before I ate it....
I also do freeze lots of things, most times I make extra so I can have at least 2 meals out of it, sure saves on cooking when I work.


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MRSHONEYC 8/14/2009 2:56AM

    Beck's got a point, there!

I do understand that it is hard to throw things away, though. It's "wasteful"...or you can look at it as "waist-full". LOL

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Overwhelmed, Too-Stressed or bottom-line just plain lazy - what's your "excuse" for not exercising?

Wednesday, August 12, 2009

emoticon emoticon Most of the time I do not have a problem with exercising. It sort of comes natural. Of course I count exercise different some times. Heavy cleaning, painting, pilates, car washing, stationary biking, even a short stroll (15 min) is exercise. Is it a marathon mile race? Probably not. But for me it is functional movement when I am on low energy, or I've had an extremely busy/stressful day. Beck said that 10 min is better than no minutes. Sometimes I have to take baby steps. I have learned not to stress out about not being able to run 1000 miles in a day and not to compare myself to anyone Else's' journey. We are all at different stages in our weight loss. So I work at my own pace and sometimes it is slower than others. But I am moving by Gods grace and my faith.

  Member Comments About This Blog Post:

BABY_GIRL69 8/13/2009 5:44PM

    Hey Beautiful!! Thanks for sharing cause that's all I am going to do, my own pace/thing! Its hard to gauge my fitness or lifestyle by someone else's. So keep with the baby steps!!

Blessings & take care! emoticon emoticon emoticon emoticonDee emoticon emoticon

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UGOGIRL51 8/13/2009 12:45PM

    I agree with you 100% girl emoticon Keep on keeping on. Move that body... emoticon

Annette emoticon emoticon emoticon

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MRSHONEYC 8/12/2009 10:17PM

    I don't count normal routine like housecleaning and stuff like that. I DO count washing the van, though - that is a CHORE! I should have counted the 3 days at my moms when I cleaned the carpets in her house! YIiiiiiiiiiii!

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Are you a label reader? LABELING READING..If so, what are the things you're looking for and why?

Wednesday, August 12, 2009


  Member Comments About This Blog Post:

MRSHONEYC 8/12/2009 10:30AM

    Oh, yeah --- I've been pretty "bad" myself, but more than just one night! YIKES!
But MOSTLY, yep, I watch the intake.

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MATEYMATE1 8/12/2009 2:06AM


these things are meant to test us. But why!

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